Sunday, 19 July 2015

The Week Ahead 20 July 2015

Back to the track Tuesday for some speed endurance work. 3 x 1600 m (4 laps), speeding up at the start of the last lap, and speeding up a bit more for the second half of the last lap. This is to reproduce the effort you make towards the end of a race. A very slow one lap jog is your recovery between each effort.

Thursday's run is billed by Coach Mike as an MT type run.

And finally, thanks to all who've volunteered to help at Magor Marsh on Sunday, and have a good one to all racing it! 


  1. MT type run? Distance? Route?

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  2. Coach Mike's plan is to use the old St Arvans MT10 route which added to the run to and from the Leis Ctre makes a good 12 miler.
    So that's along by Piercefield Pk wall to St A; up to upper 365 car park; on to Porthcasseg Farm; left down the lane and up to Penterry Lane; right to Fedw Wood entrance on the left; exit the wood at the Cot; left down to Tintern road; left up to Devauden road; round Chep Pk Wood clockwise to Itton road exit; left down the road past Howick Farm; halfway up the hill turn left along the farm track to Rogerstone Grange; on to St Arvans and back home.
    To bring it back to about 10 and miss out a long climb, you can exit Fedw Wood by the car park entrance and cut down to Chepstow Park Wood.
    Reduce it more by staying on the Itton Road past the left turn to Rogerstone Gr, and directly back home - maybe 2 more miles off.
    See the map in the LC.